In today’s episode of Stay at the Top, I’m diving into four habits and strategies that elite athletes use to reach and sustain peak performance throughout the year.

These aren't exclusive to professional athletes—any high-performing individual can leverage them to elevate their game, avoid burnout, and maintain long-term success.

You'll gain actionable habits that you can start applying to your routine right away. These small changes, when practised consistently, compound over time to create sustainable success in both your work and personal life.

-Tracking progress and making adjustments to stay at your peak, with tips on monitoring your own performance and wellbeing to improve or identify any issues.

-Making recovery a non-negotiable and why it's not just about resting, but actively enhancing your performance by building recovery into your schedule.

-Developing a mindset of consistency that helps elite athletes stay focused under pressure, and how you can apply this mental toughness to your own life.

-Utilising evidence based supplements and a food first approach to optimise performance, as well as wellbeing and longevity

Key Quotes

“The reality is that elite athletes push their bodies to the extreme. And the reason they do that is to improve and optimise their performance. But in doing so, they walk a very fine line.”

"The practices and strategies that elite athletes optimise can be transferred or leveraged for any other high-performing human."

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: [email protected]

Hosted on Acast. See acast.com/privacy for more information.

Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/

In today’s episode of Stay At The Top, I’m breaking down the methodology I teach my coaching clients—the exact framework that helps you not only achieve high performance but sustain it without burnout or exhaustion. It’s all about reclaiming your energy and staying at the top of your game in both work and life.

You’ll walk away with one to three micro-habits that you can start implementing tomorrow—no waiting for a new year or perfect moment. These are actionable steps you can take now to level up.

In this episode, I share:

-The three phases of sustainable high performance: Listen, Build, and Elevate.

-How to listen to your body and brain to understand the cues they’re giving you before burnout hits.

-The five pillars of performance—nutrition, sleep, movement, mindset, and recovery—and how to create momentum in each.

-How to incorporate brain breaks to avoid burnout and stay focused throughout the day.

-Practical examples for optimising sleep, managing energy levels, and building a proactive daily routine.

Key Quotes

“This is not about waiting until January 2025, new year, new me, all of that jazz. It’s about taking action now.”

“These three metrics that matter—our energy, our appetite, and our performance—when you can learn to decode them, it really tells us everything we need to know.”

"The reason you don’t have the energy to exercise is because you don’t exercise.”

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: [email protected]  

Hosted on Acast. See acast.com/privacy for more information.

Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/

In today's episode of Stay At The Top, I'm uncovering one of the most common mistakes I see people make when trying to improve their health or change a behaviour: focusing on what they want to stop doing, rather than what they need to start doing. 

Whether you're looking to get fitter, stronger, lose weight, or simply lead a healthier life, the approach you take is crucial.

In this episode, I share:

-Why focusing on stopping bad habits doesn't work and what to do instead.

-Real-life examples of common behaviours people want to stop—like eating sweets or skipping the gym—and why they happen in the first place.

-The key strategies you can implement to shift your focus towards positive actions that lead to long-term success.

-A detailed breakdown of four common health-related behaviors people try to stop and why the real solution lies in what you're not doing.

-Simple, actionable tips on how to shift your mindset from eliminating bad habits to starting supportive, sustainable ones.

Key Quotes

“When this happens, what I see people focusing on is what they want to stop doing rather than what they need to start doing.”

“So the overarching theme of today's episode has really been about shifting our focus away from the behavior that you want to stop doing to creating positive, sustainable habits that help you address the actual root cause of why you're even doing that behavior in the first place.”

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: [email protected] 

Hosted on Acast. See acast.com/privacy for more information.

Join Waitlist for Sept 2024 Reclaim Your Energy: https://jessicaspendlove.com/group-course/

In today's episode, we're exploring a topic that I'm deeply passionate about and see affecting many people: low energy levels. 

I believe energy is the key to maintaining focus, stamina, and drive. It's the foundation for creative and strategic problem-solving and is essential for achieving consistent and sustainable peak performance in all areas of our lives.

Whether you're a business owner, busy professional, executive, entrepreneur, or athlete, we can develop high-achieving habits and sustain success. However, to do this, we first need to optimise our energy levels.

In this episode, I share:

- The importance of energy and the impact it has on performance and success.

- Personal story of experiencing and overcoming low energy levels and the impact of burnout.

- Five reasons you might be experiencing low energy levels.

- Strategies to overcome your low energy levels

- The story of a member of the "Reclaim Your Energy" program, and her journey to overcoming low energy by setting boundaries and prioritising herself

Key Quotes

"Energy is the catalyst for focus, stamina, and drive. It's the fuel for creative and strategic problem solving and ultimately the internal power supply for consistent and sustainable peak performance in every area of our lives."

"Inconsistent energy levels are not normal, and they're not something you should accept."

"What you eat and when you eat largely impacts your blood sugar levels and, in turn, your energy levels."

"Consistency when it comes to the time between meals impacts your energy levels... If you can take back a little bit of control, set your day up to work for you... You can train your body and brain to know that it's getting what it needs."

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: [email protected]  

Hosted on Acast. See acast.com/privacy for more information.

In the Season 3 premiere of Stay At the Top, I dive into the essentials of creating a sustainable, high-performance lifestyle which involves breaking the all to common all-or-nothing mindset that many motivated and driven people have. 

This episode explores the hallmarks of the all-or-nothing mindset and how establishing your own individual non-negotiables and guardrails can help you maintain consistency in your daily routines, avoid burnout, and achieve your goals with greater ease.

Whether you’re an executive, a business owner, busy professional or simply someone looking to establish healthier habits, this episode is filled with practical tips and strategies to help you perform at your best.

In this episode, I share:

- The hallmarks of the all-or-nothing mindset

- How to define your own non-negotiable daily habits

- Creating guardrails for structure and flexibility

- Tips for overcoming the all-or-nothing mindset

- Details on the next round of "Reclaim Your Energy” [which is the last time it will run for 6-9 months]

Key Quotes

"Non-negotiables are the two to five things you can commit to that you can do for yourself every day to be your best, both physically and mentally."

"This really is about being proactive with your habits rather than reactive."

"The all-or-nothing mindset is a really common mindset that a lot of motivated and driven people can subscribe to. But when it comes to our health, our well-being, and our longevity, it can be quite destructive."

Join Waitlist for Sept 2024 Reclaim Your Energy 

https://jessicaspendlove.com/group-course/

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: [email protected]  

Hosted on Acast. See acast.com/privacy for more information.

Schedule a Personal Coaching Enquiry Call with Jess: https://jessicaspendlove.as.me/PersonalCoaching

Welcome to the last episode of Season 2 of Stay At The Top. The theme of this season has really been burnout and managing yourself so you don’t fall victim to it.

So it made absolute sense that we would end this season with an absolute expert in the space. Dr Hayley D Quinn is a business owner, anti-burnout business coach, trainer and podcast host. She developed a passion for compassion, the importance of self-care and sustainable work practices from her own decline in health and journey to recovery. During her period of burn out she went from working full days as a clinical psychologist, to leaving where she was working and wondering whether she would even be able to continue working.

In this episode she shares:

• Her background and expertise and how she ended up in burn out
• What it was like with burn out in a time where burn out wasn’t recognised
• The impact that burnout had on her relationships and herself
• Her suggestion on a place to start on having a relationship with yourself
• The symptoms and signs that you are disconnected from yourself
• The parasympathetic nervous system and how we can down regulate it and manage it
• What Compassion Focused Therapy is
• The three flows of compassion
• The group coaching program she does and who it’s for

Key Quotes

“I see it as my compassionate self is like my fondest friend, my greatest cheerleader and my wisest guide.”

“We can get caught in this, I don’t have time. the problem with that is, if you don’t take time, you're not gonna be able to do any of the things.”

“For me burn out prevention is a daily practice.”

More Information about Dr Hayley D Quinn

You can check out her website: https://drhayleydquinn.com/

High-Performance Profile Quizhttps://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: [email protected]  

Hosted on Acast. See acast.com/privacy for more information.

This week I wanted to tackle the topic of gut health.

We are almost at the end of Season 2 and I have yet to do an episode about gut health, so I decided the best way to start was with a high level overview of gut health.

This one is for everyone, whether you’ve been working on your gut health for years, or if the concept is completely new to you and you’re just wanting to get started.

Regardless of who you are, your gut health is absolutely essential for your well being and your ability to perform and your absolute best.

In this episode I share:

-      What gut health actually is

-      What influences our gut health

-      The gut-brain connection and how powerful it is

-      Ways you can measure your microbiome

-      5 non dietary strategies you can try to maximise your gut health

-      The 6 dietary strategies to maximise our gut health

-      How the 6 categories of plants help our gut health

-      The importance of your fibre intake

-      Why resistance starch is gold star fuel for our colonic bacteria

-      How probiotics and fermented foods help

-      Plant compounds that are really good for your gut

-      Why our gut needs hydration

Key Quotes

“We don’t want our food and waste sitting in our body for longer than it should”

“What we consume plays a huge impact on our gut health.”

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: [email protected]  

Hosted on Acast. See acast.com/privacy for more information.

Menopause and perimenopause are a huge part of every woman’s life. Despite this, it can feel like there is very little help and information provided specifically for how woman can help themselves through these periods.Luckily, today we have someone who can help, and if you’re a bloke, trust me you’ll want to know this information as well just so you can help the women in your life. Ange Clark is Australia's Leading Perimenopause Dietitian. She has dual degrees in Exercise Physiology and Nutrition and Dietetics holding the title of Advanced Physique Sports Dietitian with two decades of transforming women's waistlines. Her unique skills and experience in the area of enhancing women's figures, health, wellbeing and longevity through evidence-based nutrition and exercise science targets the changes preceding menopause. 

In this episode she shares:

• What led her into the work she's doing today
• What menopause and perimenopause actually are
• What some of the key nutritional areas to focus on in the peri menopause phase of life are
• Why she doesn’t suggest fasting for weight loss for mid life women
• Why resistance training is necessary for mid life women
• Why you need to track and record your menstrual cycle
• Her opinion on supplements

Key Quotes

“When we look at weight and BMI it’s not really an indication of what is happening.”

“When we can measure it we can manage it.”

“The timing of fasting does not work with mid life women.”

More Information about Angelique

Her website: https://www.angeliqueclark.com.au/ 

Her Instagram: @angeliqueclark_nutrition

For some great deals, Ange has provided these links below

Microbiome Essentials https://www.fertile-gut.com/products/fertile-gut

Code: PERI

2before https://2before.com/

Code: ANGE10

High-Performance Profile Quiz https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: [email protected]  

Hosted on Acast. See acast.com/privacy for more information.

We live in a digital world, and more and more the digital devices around us are having a negative impact on our lifestyles and performance when we don’t manage them correctly. To help me discuss why this is the case and how to combat it I have Australia’s leading expert on peak performance in a digital world, Dr Kristy Goodwin. Kristy’s keynote insights and inspiration are used by elite corporate clients in Australia and internationally. For senior executives, business leaders, human resources managers and staff who are always switched on, but rarely powered up, Dr Kristy provides the keys to lead, live and work more effectively.

She shares practical brain-based solutions to power up employees and leaders in the digitally-intense world they now operate in.

In this episode she share:

• How she got into research on the effect of digital devices
• The serious accident that made her reconsider how she interacted with digital technology
• The actual physiological response that happens when technology sucks us in
• Why digital detoxes do not work
• The skill that trumps EQ and IQ
• How to use digital dashes
• The sorts of digital guard rails and strategies workplaces should have in place

Key Quotes

“Many of us developed some really unhealthy digital behaviours in the pandemic out of necessity.”

“We are designed as humans for effort and recovery, we are not designed to work for 14 hours straight.”

“We often see rest as your reward, I say rest is your responsibility and it’s your right.”

More Information

The page to purchase the book is here and the code for free shipping is fsdd. You can access her Chronotype page here.  

For all the info she shares, follow her on linkedin: https://www.linkedin.com/in/dr-kristy-goodwin/

More about the podcast and me

High-Performance Profile Quiz https://jessicaspendlove.com/quiz/

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations, real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: [email protected]  

Hosted on Acast. See acast.com/privacy for more information.

As you know, when it comes to ensuring high performance, I truly believe that nutrition is one of the absolute key items you should be focusing on.

But if you’re feeling a bit lost and unsure on how to do so, this episode is going to share 5 High Performance Nutrition principles that everyone can apply and leverage to enjoy their best quality life.

With these you will see more energy, better focus, better mood, and enhancement and quality of life in every single of facet of life.

In this episode I share:

-      Why you should do these 5 steps in the order I am listing them

-      The power of ‘finding consistency in the inconsistency’

-      How do figure out your frame work in order to allow consistency

-      Why you need to have a good source of protein at each meal and snack

-      Some measurement guides for the amount of protein to include in your meals

-      Examples at different kinds of protein foods

-      Why you should be incorporating Nutrition Periodisation

-      The power of including ‘all the colours’ in your diet

-      How to incorporate vegetables and fruit into your diet

-      How to step it up to incorporate ‘all the plants’ in your diet

-      Why people get it wrong when they hear 'all the plants'

-      How the plant points system works

Key Quotes

“If a meal and snack is brown and white, it's not complete.”

“Protein is key to retaining and gaining lean mass.”

“You are already eating, so imagine if you just learnt how to adjust what you are currently doing and had it work better for you.”

High-Performance Profile Quiz

https://jessicaspendlove.com/quiz/

More about the podcast and me

Everything about me can be found here: www.jessicaspendlove.com 

If you’re interested in having me as a speaker you can find out more here: https://jessicaspendlove.com/speaker-kit/ 

Follow me on Instagram: https://www.instagram.com/jess_spendlove_dietitian/?hl=en

You can find me on LinkedIn: https://www.linkedin.com/in/jessica-spendlove-64173bb8/

See my range of current services here https://jessicaspendlove.com/services-guide/ 

Transformations - real-life success stories that you could have as well https://jessicaspendlove.com/testimonials/

If you want to contact me directly, send me an email here: [email protected]  

Hosted on Acast. See acast.com/privacy for more information.